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October 4

Swim
  • 31m 16s
  • 2000.00 meters
  • 01m 33s /100 meters

Quick lunch swim.

1600 25:02 (15:41, 9:20)
400 6:14

Bike
  • 1h 04m 22s
  • 17.37 miles
  • 16.19 Mi/hr

Easy recovery ride outside with Laura on SRT.

  • Health data: Hours slept: 8.25

October 3

Rest day.  Home around 5:30 and then I did some yard work and took care of the bikes (ie. removed race wheels, disc cover, etc)

  • Health data: Sleep: 3 Hours slept: 9

October 2

Bike
  • 2h 28m 45s
  • 53.24 miles
  • 21.48 Mi/hr

RACE - Pocono Mtns 70.3

Bike:
Course was way short of the modified distance of 55mi.

7/194 AG, 33/1331 OA

Transition:
Didn't get out of shoes on bike. Removed bike jersey, and arm warmers in transition.
Issue with rack falling over ate up :30 - :45. Another ~:45 for potty break.

Run
  • 1h 34m 36s
  • 13.10 miles
  • 07m 13s /Mi

RACE - Pocono Mtns 70.3

Run:
OAB rolling hills with net up on way out and down on way back. 305 didn't pick up GPS for a bit thus some weird laps.

16/194 AG, 79/1331 OA

TOTAL:
11/194 AG, 50/1331 OA. I only got chicked by 3 of the female pros.

  • Health data: Sleep: 3 Hours slept: 5.5

October 1

Bike
  • 21m
  • 6.80 miles
  • 19.43 Mi/hr

Race prep w/ 3x2' at HIM watts.

Run
  • 11m 57s
  • 1.55 miles
  • 07m 42s /Mi

Race prep brick run with 2x1' at ~HIM pace.

  • Health data: Sleep: 3 Hours slept: 7

September 30

Swim
  • 23m 10s
  • 1500.00 meters
  • 01m 32s /100 meters

2x700 10:49, 10:36
100 free/back 1:44

~~~~~~~~
Would have swam a tab bit longer but spent some time talking to two guys....one who just did Chesapeakeman, and the other who is doing Steamtown Marathon next wknd.

Great team dinner at Maggiano's last night.  Only bad thing is who goes to a family-style all-you-can-eat Italian restaurant and doesn't order the chicken parm?!?!?

We got our new team kits for 2012....tri shorts, tri top, bib shorts, bike jersey, t-shirt, podium jacket, and tri-suit (one-piece race suit).  That along with the dinner....$0.  Philly Pro Tri rocks!

  • Health data: Sleep: 3 Hours slept: 6.5

September 29

Run
  • 36m 40s
  • 4.59 miles
  • 07m 59s /Mi

Mostly easy w/ 3x3' at HIM pace. Had to work for the pace today, unlike yesterday.

Swim
  • 46m 25s
  • 3000.00 meters
  • 01m 33s /100 meters

wu:
300 4:31
200 drills
4x50 desc 41, 38, 37, 36
100 ez

main:
500 all out 7:04
200 ez
500 as 25/25 7:50
200 ez
500 mod 7:42

cd:
300 free/back 5:15

Juggling torches while on rollers
http://www.youtube.com/watch?v=y8G7egB1-gk

  • Health data: Sleep: 3 Hours slept: 7.75

September 28

Run
  • 45m 31s
  • 5.75 miles
  • 07m 55s /Mi

1.5 wu w/ 1x strides
3x(4' HIM pace, 3' rec/easy)
- First 2 on roads, 3rd on track
1.5mi cd w/ 3x strides

Bike
  • 1h 00m
  • 18.00 miles
  • 18.00 Mi/hr

Trainer.

21' wu w/ 3x1' L3 and 3x1' L4

main:
3x 8' L3, 4' rec

cd:
3'

First 2 parts of a 5 part series about Crowie training for Kona.  Good stuff.

http://triathlon.competitor.com/2011/09/features/training-day-craig-alexander_39502

  • Health data: Sleep: 3 Hours slept: 7.5
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konichiwa's Training Log


 October 2011 
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